Soups are a popular and versatile food category enjoyed by people around the world. They have a rich culinary history, dating back centuries, and come in a wide variety of flavors, ingredients, and preparation methods. While soups are often regarded as a healthy and comforting meal option, it’s essential to be aware that some soups can be unexpectedly high in sodium, which can have adverse effects on your health, including weight gain. Sodium is a mineral that, when consumed in excess, can lead to water retention, increased blood pressure, and contribute to weight gain over time.
We spoke with Mary Sabat, MS, RDN, LD, to find out the one type of soup we should avoid due to its sodium content and its adverse effects on weight loss. Sabat revealed that canned and processed soups should be limited as much as possible.
Canned and Processed Soups
Canned and processed soups are a common convenience food, but they often come with a hidden health concern: high sodium content. To extend shelf life and enhance flavor, manufacturers frequently add excessive amounts of salt to these products. Consuming such soups regularly can lead to an increased intake of sodium, which, in turn, can contribute to water retention and elevated blood pressure. Over time, this excess sodium intake can be a factor in weight gain as the body retains more fluid.
"High sodium intake can lead to water retention and an increase in blood pressure, which can contribute to heart problems and overall health issues. High sodium intake can also make you thirsty, leading to increased fluid consumption. If you're drinking sugary or high-calorie beverages in response to thirst, it can contribute to weight gain," Sabat says.
The Bottom Line
Individuals aiming to maintain a balanced diet and weight should exercise caution when consuming canned and processed soups and consider opting for lower-sodium alternatives or homemade soups with controlled sodium levels for a healthier choice.
Sabat ends by saying that we should "consider making homemade soups using fresh ingredients, lean proteins, and lower-sodium broths or seasonings. This allows you to control the ingredients and reduce sodium content. Additionally, choosing broth-based soups with plenty of vegetables and lean proteins can be a healthier option for both weight management and sodium control."
Remember to stay conscious of portion sizes and carefully inspect product labels when buying canned or processed soups. Whenever possible, choose lower-sodium alternatives. Ultimately, maintaining a healthy weight and managing your sodium intake hinge on adopting a balanced diet and practicing moderation.
